tag:blogger.com,1999:blog-32374553111910445872024-03-05T19:58:25.278-06:00My journey through strengthIdeas and workout notes from Tommy Miller,M.Ed CSCS, USAW. Tommy is the Director of Strength and Conditioning at Hopkins High School in Minnesota. Tommy has published many articles on the popular website www.xlathlete.com and www.360cut.comTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.comBlogger184125tag:blogger.com,1999:blog-3237455311191044587.post-46359671629901696732013-07-15T21:39:00.003-05:002013-07-15T21:39:30.807-05:00The lost art of the Overhead PressCheck out my latest article on overhead pressing! http://www.360cut.com/store/pg/30-The-Lost-Art-The-Overhead-Press.aspx#.UeSxuY3CaSo Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-82574286680045286132013-07-01T11:57:00.002-05:002013-07-01T11:57:49.170-05:00Using Isometrics to build strength in the Power Lifts<div dir="ltr" style="text-align: left;" trbidi="on">
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Check out my Article posted on 360cut.com!
http://www.360cut.com/store/pg/28-Using-Isometrics-to-Build-Strength-in-Power-Lifts.aspx#.UdG0qfnCaSo
Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-61188559087191968052013-07-01T11:55:00.001-05:002013-07-01T11:55:34.898-05:00Metabolic Diet and loosing weight.<div dir="ltr" style="text-align: left;" trbidi="on">
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Metabolic Diet, Carb Back loading
The science behind carb back loading is the variations between Insulin and Growth Hormone. These two hormones act opposite of each other, once insulin raises growth hormone decreases. I like to think about insulin as your freak out hormone, once it gets released into your body it takes all available sustenance in your body and stores it (fat). Growth hormone feeds off fat and leans out your body, it also repairs all your bumps and bruises inside your body and makes you whole again. So you want high growth hormone and low insulin levels.
Your body is used to using glycogen stores for energy (ATP), this is a product of our society and life in the 21st century. Your body knows how to use fat for energy it just prefers to use glycogen. To start the Metabolic Diet it is preferred to do a 12 day period of 30 or less grams of carbohydrates. This time period will shock your body into using fat for energy. It is important to finish your 12 days with a carb loading period of 2 days. This will restore your glycogen levels and give you a boost of energy. After your two days of carb loading go back to 30 grams or less for 5 days, this diet works best with a normal 5 day work schedule. Low carbs during the week and eat freely on the weekend.
After your initial 12 days when you load up on carbs your body will have a “hard” feeling and the veins in your arms, hands and feet will bulge out; this is glycogen stores returning to your body. After a few weeks of this you’ll notice getting soft during your carb loading period, this should end your carb load. This feeling means your glycogen stores have been refilled and you will store the rest of the carbs you eat as fat.
A sample day of low carbs looks like this:
Wake Up: 2-3 Eggs, and meat source (bacon, sausage, ham)and coffee (no cream or sugar)
Mid-Morning snack: Diet soda and beef sticks
Lunch: Salad with meat and low carb dressing
Mid-Afternoon snack: Water and a hand full or un-salted nut
Dinner: Salad, low carb wrap (wrap, cheese, meat, lettuce, avocado)
Feel free to substitute any meals with low carb meals from restaurants. Some quick and easy examples are a salad from Chipotle or an unwitch from Jimmie Johns. Lately it seems that any restaurant you go to has a salad or wrap option. Diet soda is an acceptable option as well, as for
To keep yourself accountable with your low carb diet by keep a food log. Don’t concentrate on calories but keep track of your carbohydrates and do your best to keep them under 30 grams. This is not an easy diet. Carbs have become part of our life and comfort in America, however, use this as a test of your self control and discipline. When you stay strong doing this diet you will get a feeling of accomplishment knowing that you can deny yourself of something and still be able to function. Let me know your thoughts on twitter @TMillion82 or hit me up on Facebook!
Reference:
www.metabolicdiet.com
Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com1tag:blogger.com,1999:blog-3237455311191044587.post-41926940056312159862011-12-21T12:38:00.003-06:002011-12-21T13:14:44.853-06:00Conjugate MethodSo I've never trained at Westside, nor have I really hardcore followed the conjugate system but I understand it. I get the picture and I can understand the difference between the max effort method, the dynamic effort method and the repetition method. The problem I see is that people on the interwebz look at videos from westside and Elitefts and look for the best possible max effort movement for their style of lifting. Whether it's shirted bench, single ply squat or raw deadlifts.....Your not doing it right!!!<br /><br />The conjugate method, especially the westside version of it, (No, westside did not invent it, Louie even says he didn't) is designed to work your weak points, the specific lifters weak points. These weak points are different for everyone and such max effort movements should be different for everyone. For instance, I have a weak lock out on my deadlifts, I can pull anything off the ground but locking it out stalls, max effort movements for me would include deadlifts with chains, rack pulls etc. A lot of people have weak pulls from the ground, max effort movements for them would include deficit pulls, good mornings etc. <br /><br />Yes I am not blind enough to see there are many max effort movements that help the entire movement and improve on multiple weaknesses, but the point is to find YOUR weakness and improve that. Your only as strong as your sticking point!Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-35371981569050031662011-12-06T11:39:00.001-06:002011-12-06T11:40:45.653-06:00The Army Strength Athlete<p class="MsoNormal">There are multiple reasons multiple people join the Army, some join for benefits, some join to give their life meaning, and even some join just to get into shape. This was not the case when I joined the Army. I was a benefit guy that benefited more from the Army then just the school help. I joined when I was playing defensive line for the Minnesota State University, Mankato football team. I had been training for college football for as long as I can remember, knowing it would all lead up to one day playing in college. In college I was on a small enough scale (Army wise) that I could defiantly get away with both trying to get big and strong for football and still succeed in the Army’s physical training program.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">The Army mandates that National Guard Soldiers take the Army Physical Fitness Test (APFT) once a year, twice while on active duty orders, such as deployments. The APFT consists of 2 minutes of pushups, 2 minutes of sit ups and a 2 mile run. There are standards based on the Soldiers age to determine if the Soldier passes or fails, each event is scored on a 100 point scale, 60 being just passing and 100 being a good pass, or “PT stud”. So if a Soldier scores 100 points in all three events he/she gets a score of 300, if a Soldier scores 60 points in all three events that Soldier gets a score of 180. If the Soldier drops below the standards of the PT test he/she is subject to remedial PT and possibly kicked out of the Army.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">I have never been a 300 guy, I’ve scored well, 250+ but never a 300. I possess the upper body strength to max out the pushups, do real well in the sit ups but the run is always what gets me. Currently at my age (29) I have to run 2 miles in 17 minutes, this is not a problem but to get 100 points I have to run it in 13 min. Naturally I am closer to the 17 minute range than the 13 minute range, however, I have never failed a PT test.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">You see when we are all born we are born with a specific percentage of muscle fibers. These fibers are broken down to fast and slow twitch fibers. There are nearly dozens of different types of muscle fibers but we all have a specific percentage of slow and a certain percentage of fast twitch, then comes the ever popular type IIb muscle fibers, these fibers are trainable. These fibers can switch to act as either fast twitch fibers or slow twitch fibers. As a former football player my IIb fibers have learned to act more as fast twitch fibers than slow twitch and thus my difficulties with the 2 mile run. </p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">So when I got done playing football it was just a natural fit for me to merge into strength sports. I have competed in both powerlifting and strongman. I enjoy training and I don’t enjoy training without a goal. My inability to succeed in a 2 mile long slow run has made the PT test not as appetizing to me as others. Deadlifting 700 pounds however is appetizing to me, pressing a 330 pound log over my head is downright delicious. I enjoy strongman and hope to soon be awarded with a Pro Card from the ASC making me a professional strongman. However, I am still in the military and will continue to be in the military for a while. </p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">Currently I’m deployed in Kuwait in support of Operation New Dawn and the draw down in Iraq, this is interesting because believe it or not they don’t get a lot of strength athletes that come around here. Although they do keep gym records, when I got here the deadlift gym record was 585, the squat record was 600 and the bench record still stands at 500. Within the first 6 weeks here I had re-set the records to 650 deadlift, and 725 squat, they don’t follow any powerlifting feds so the squat was a little high, but they counted it. Currently my weight is 275 lbs. </p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">So with my upcoming goal of winning my Strongman Pro card and my everlasting thrust for strength you could imagine that I’m a little different looking than most Soldiers. Trying to get as strong as humanly possible all the while still being able to go for a 2 mile run in a passing time has stretched me both ways. The Army is attempting to fix the APFT to be more “combat like” however, that seems to be deadlocked. Not to mention the Crossfit community runs rampant around the military. My issues with crossfit can be saved for another post, however I have never figured out why they continue to ask if I want to crossfit….does it look like it?!?</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">When it comes down to you as a strength athlete in the military I have to run long distances. It may not be the best thing for my pursuit of strength but it is what it is, this is the life I have decided to live. That will not deter me from going into the weight room and lifting heavy. Today my training partner said to me that when I lift it’s like a spectator sport because everyone stops doing whatever they are doing and watches me squat 600+ pounds. Am I the ideal Soldier? Absolutely not. Should all Soldiers train like me? Absolutely not. Should there be some sort of mix between strength and endurance for military members? Absolutely! I think that is the biggest point people miss, they see me and they think I want everyone to look and lift like me, I don’t! There is nothing wrong with Soldiers getting cock strong though. </p> <p class="MsoNormal">So in conclusion I have rambled quite a bit; however, if the reader can take anything from this realize that human beings aren’t cookie cuts. But if there is a standard it must be met, sometimes you just have to show off your athleticism and surprise some people!</p>Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com2tag:blogger.com,1999:blog-3237455311191044587.post-57640932580477261492011-02-24T09:44:00.002-06:002011-02-24T09:53:07.271-06:00Tue, WedHaven't kept up on the log, I apologize<br /><br />Tuesday<br /><br />Push Press<br />Worked up to<br />150 kilos! - PR<br />Just missed 155 kilos, got it out of the grove<br />100 kilos 2x5 strict press<br /><br />Close grip Cambered bar bench<br />worked up to 340x1<br />then:<br />280 2x8<br /><br />Then we did some crazy shoulder circuit that Dave dreamed up<br />a bunch of stuff x a lot<br /><br />Wed<br />Hex bar DL (17" pick up) - to simulate a car DL<br />Worked up to 610<br />As many reps as possible in 60 seconds, 16 reps<br /><br />Sandbag load on Rev Hyper machine<br />262 sand bag - 5,4,3,2,1<br /><br />Called it a day after that, some good stuffTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-44347602165212327382011-02-22T08:37:00.003-06:002011-02-22T08:42:45.873-06:00Thur, Fri, Sat, MonHaven't loaded anything in a while so here it goes<br /><br />Thursday,<br />Axle Clean and Press<br />Worked up to 330 almost locked it out 3 times, finally just jerked it, PR for anything overhead, I should be able to push press 330 real soon<br /><br />Friday<br />Yoke Walk<br />Up to 880 felt alright, not really fast but grinded it out<br /><br />Stone over bar<br />Hit the 378 stone again, the tacky and stone didn't want to bond so it was tough<br /><br />Saturday<br />Bench Strip Set 275 down to 135<br /><br />Shoulder circuit 2x12<br /><br />Ran the rack with curls<br /><br />Steady state running :(<br /><br />Monday<br />Worked up to 140 kilo clean x 2, just missed the 3rd one<br /><br />Squats<br />Worked up to 455x3 high bar olympic squats<br /><br />Neutral grip BO Row<br />Up to 400x5<br /><br />The whole no carb thing is really bogging me down, I'm sleeping well but just don't have a lot of energy, it is what it isTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com1tag:blogger.com,1999:blog-3237455311191044587.post-56460401483069292222011-02-16T15:07:00.003-06:002011-02-16T15:10:44.376-06:00Another sweet WednesdayAnother great wed. training atmosphere, about 12 dudes in here lifting again.<br /><br />Rack pulls from mid-shin<br />135x5<br />225x5<br />315x3<br />405x2<br />495x1<br />Added Soft Belt<br />585x1<br />Added hard belt<br />675x1<br />725x1<br />765x1 - grind!<br />675 2x2<br /><br />Stiff Leg DL<br />315x5<br />405x5<br /><br />Glute Bar Lifts<br />405 2x5<br /><br />Reverse Hyper<br />150 2x5<br />P/W<br />DB BO Rows<br />140 2x5<br /><br />Dave brought his wrist roller again<br />90#<br />135# - 24 seconds<br />180# - 48 seconds<br />Then dave did 135 in 19 seconds so I had to go again<br />135# - 17 seconds!<br />It's always fun to beat Dave in thingsTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-35209971443800908442011-02-15T13:13:00.002-06:002011-02-15T13:17:44.656-06:00Monday, TuesdayMonday,<br /><br />Power Cleans (kilos)<br />60x5<br />100x3<br />110 2x3<br />120 3x3<br />Caught all very high, good strong pulls<br /><br />Back Squat<br />warm up to:<br />180 kilos 5x5<br /><br />200 kilos 5x3<br /><br />4x400 m sprints<br /><br /><br />Tuesday<br /><br />Bench Press<br />135x5<br />225x5<br />275 2x3<br />295 2x3<br />315 3x3<br />335 2x3<br />345 x3<br /><br />Cambered Bar Strict OH Press<br />135x8<br />185x8<br />205x8<br />Paired With<br />3 way neck x12 w/ 120#<br /><br />Single Arm DB OH press w/ Fat Gripz<br />90# 2x8 ea arm<br />P/W BTW Dips 2x10<br /><br />Tonight I'll hit arms 10x10 Straight bar curl with 100# P/W Band push downTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-22714891001518017582011-02-11T07:31:00.004-06:002011-02-11T07:38:57.943-06:00Thursday night pressing at DavesTrained with Joel, Dave and Ben. My back was pretty beat up from Wed's PRs but the more log I did the more it loosened up.<br /><br />Log Clean and Press (kilos)<br />100 1 clean 3 presses<br />100x2<br />110x2<br />120x1<br />130x1<br />137x1 - PR<br />141x1 - PR<br />125x4<br />100x5 - tech work, didn't move my feet, clean and press was 1 movement, I was tired after<br /><br />Incline Bench<br />135x5<br />225 2x5<br />295 3x3<br /><br />By this point I was getting pretty tired but Dave got a new wrist roller that is 2.5 in thick has knurling and can slide on the power rack saftey bars so we rolled it forward and reverse and timed ourselves<br /><br />95# in 35 seconds<br />140# in 45 seconds<br />then we went 185 just forward and joel finished it reverse.<br />I have never had a forearm pump like that!<br /><br />Here is a video of my Log pressing:<br /><br /><iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/yT-buNDSesY" frameborder="0"></iframe>Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-33735261731805467882011-02-10T09:03:00.001-06:002011-02-10T09:05:08.675-06:00Video of all my deadlifts yesterdayHere is a video of all my pulls yesterday, 635 - last warm up, 700 - new pr, 585x8<br /><br /><iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/Q4VRdYALZNI" frameborder="0"></iframe>Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com1tag:blogger.com,1999:blog-3237455311191044587.post-3104563607253269852011-02-09T19:19:00.003-06:002011-02-09T19:39:07.609-06:00Deadlift day!Deadlift day, we had quite the day in the weight room. Dave, Cal, Kevin and I were there but we also had Joel from kato. Danny and Tad, our two hang-arounds, Gary our intern as well as the whole football staff as they were starting week 1 of Coan/Phillipi. We had 3 platforms going and it got pretty crazy!<br /><br />Deadlift from the floor<br />135x5<br />225x3<br />315x3<br />405x2<br />455x1<br />545x1<br />635x1<br /><span style="font-weight: bold;">700x1! new PR</span><br /><br />This took me a while to cool down from, but after I was cooled down I decided to go 585 touch and go reps, as many as I could for 75 seconds, I got 8.<br /><br />After that I played around with some light GMs with a band pulling me backward, it's some crazy idea Dave came up with and that was it. 585x8 after 700x1 was pretty taxing. All in all it was a sweet day, we had a broken finger, a bloody nose and someone passed out, this means its a good deadlift day! Here is the videos of my lifts.<br /><br />635 Warm Up<br /><iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/pBfMNe467HE" frameborder="0"></iframe><br /><br />700 new PR<br /><iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/3QEWgSZ9BfY" frameborder="0"></iframe>Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-1924124125139218782011-02-08T20:47:00.002-06:002011-02-08T20:50:06.910-06:00Monday, TuesdayMonday,<br /><br />Speed squats<br />Warmed up then:<br /><br />140 kilos tendo squats 2% drop off, 5 sets, cut it off at 5 reps, 3 total reps were under 1m/s<br /><br />Tuesday<br />Strict Press (kilos)<br />60x5<br />80x5<br />100x3<br />110x2<br />120x1 - PR<br />110x2<br />100x3<br /><br />Incline bench lock outs with green band<br />135x5<br />185 2x3<br />230x1<br /><br />KA Curls w/ Fat Gripz 3x12<br />P/W<br />Band Tri Push down 3x12<br /><br />Tomorrow I hit 700 deadlift!Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-87216130143971153392011-02-04T20:39:00.003-06:002011-02-04T20:44:18.716-06:00Friday PressingBench<br />45x5<br />135x5<br />225x5<br />Added 4 Board<br />315x3<br />365x5<br />405x5<br />455x5<br />505x2 - PR<br /><br />Cambered bar Strict OH Press<br />135x5<br />185x6<br />205x6<br /><br />DB Incline Bench<br />110# 3x6<br />P/W<br />3 way neck 3x10 @ 120#<br /><br />Shoulder Circuit 3x9<br />Cambered Bar Front raise 50# 6 sec hold every 3 reps<br />Upright Row 132#<br />Blast Straps scare crows<br /><br />Dips 2x10<br />P/W<br />GH HYper sit ups 2x10 @ 100#<br /><br />Bar Curls w/ fat grips 2x8 @ 98#<br /><br />Good workout today, my 4 board bench was sweet. Thursday I played raquetball so I didn't lift because I was exhausted. Tomorrow I think I'm going to get a light squat it and shut it down. I need to be fresh for WednesdayTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-66242203647845670832011-02-03T09:50:00.002-06:002011-02-03T09:52:45.432-06:00Videos of Rack PullsHere are 2 videos of the last two weeks of rack pulls<br /><br />900lb Rack pull from above the knee<br /><br /><iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/bLDiMn2-_Lc" frameborder="0"></iframe><br /><br /><br />805lb Rack pull from below the knee<br /><br /><iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/8Is3YHF6PZ0" frameborder="0"></iframe><br /><br />700 will fell like 405!Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-58210643709146446542011-02-02T15:20:00.003-06:002011-02-03T09:53:53.042-06:00Wed deadliftingRack Pulls from just below the knee<br />225x5<br />315x5<br />405x3<br />495x2<br />Added Soft Belt<br />585x1<br />Added hard belt<br />675x1<br />725x1<br />805x1 - PR<br />705 3x1<br /><br />Stiff Leg DL<br />405x5<br />495x5<br /><br />BO Row<br />225x5<br />275x5<br /><br />Rev grip Lat Pull Down<br />2x5 255 + micro mini band<br /><br />Cambered Bar GMs<br />405x5<br />455x5<br /><br />Good day, next Wed 700 will fallTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-23456820073795384662011-02-01T17:19:00.002-06:002011-02-01T17:24:56.871-06:00Monday, TuesdayMonday<br /><br />Cambered Bar Squat<br />140x5<br />230x5<br />320x3<br />410x3<br />500 2x3<br />550x3<br /><br />Single Leg Leg Press 3 plates 1 25 3x3<br />Paired With<br />Partner Band Abs 3x6<br /><br />Tuesday<br />Bench Pressin<br />135x5<br />225x5<br />315x3<br />365x2<br />405x1<br />365 2x3<br />405x3<br /><br />2 hrs later<br />Push Press (kilos)<br />60x5<br />100x5<br />120x3<br />130x1<br />140 4x1 - good stuff<br /><br />Felt good to get push some heavy weights today, I've concentrated on my deadlift for so long it's about time to set some OH PRs, but my priority is to pull 700!Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-64128385199257054692011-01-29T14:07:00.002-06:002011-01-29T14:12:15.081-06:00Friday and SaturdayFriday<br /><br />SSB squat lock outs w/ heavy bands (doubled up purple bands)<br />150x5<br />240x5<br />330x5<br />420x5<br />470x5<br /><br />Leg Press w/ black bands<br />3 plates 2x10<br />P/W<br />calf raise 2x10<br /><br />one arm DB Row<br />140# 2x10<br /><br />Saturday<br />Strip set on bench<br />285 down to 115<br /><br />Strip set on Viking Press (samson calf raise machine)<br />370 down to 140<br /><br />Ran the rack with curls 10 reps 50 down to 15<br /><br />Good volume and a good pumpTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-38275717161996161992011-01-28T07:31:00.003-06:002011-01-28T07:37:40.998-06:00Thursday OH PressingAxle Clean and Press<br />did a few warm up sets then we did:<br />231x2<br />253x1<br />275x1<br />321x1 - Big PR<br />343x0 - completed the clean but just missed the jerk<br /><br />Viking Press w/ Purple Bands<br />0x10<br />90x5<br />180x3<br />230x0 - stapled<br />140 3x5<br /><br />Blast Strap push ups<br />2x10<br /><br />Farmer's hold w/ revolving handles (150# in ea hand)<br />51 sec<br /><br />Standing Abs 2x20<br /><br />Good stuff good stuff, kinda disapointed I missed the jerk at 341 but I haven't jerked in a while. Dave and I talked about when we OH Press we should clean the first rep each time and not just take it out of the rack, I like this idea. Here is the video of my Axle C&P PR<br /><br /><iframe title="YouTube video player" class="youtube-player" type="text/html" width="480" height="390" src="http://www.youtube.com/embed/MZXwobgU2Ns" frameborder="0"></iframe>Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-37340735771745475892011-01-27T08:52:00.002-06:002011-01-27T08:56:17.936-06:00Deadlift dayPulls from just above the knee<br />135x5<br />225x5<br />315x5<br />405x3<br />495x3<br />added soft belt<br />585x3<br />added hard belt<br />675x2<br />765x1<br />825x1<br />885x1<br />I'll post the video later<br />795 5x1<br /><br />Kaz Shurgs<br />505 2x10<br /><br />Stiff leg DL<br />405x5<br />455x5<br /><br />Bar BO Row<br />315x5<br />365x5<br /><br />Neutral grip Pull ups<br />2x5<br /><br />Called it a day, feeling good about it. I'm going to do another week of rack pulls, next week will be just below the knee then I'm going after 700 againTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-42720570556062429182011-01-25T18:01:00.003-06:002011-01-25T18:05:17.759-06:00Tuesday UpperNeutral grip bar push press<br />+ 96# in chains<br />50x5<br />140x5<br />190x3<br />210x3<br />230x1<br />190x3<br />200x3<br />210x3<br /><br />Close grip Bench Press<br />225x5<br />275x3<br />325x3<br />365x3<br />325x3<br />345x3<br />felt strong here 365x3 is a new pr<br /><br />Face PUlls<br />2x8 @ 135#<br />P/w<br />3 way neck 2x8 @ 100#<br /><br />one arm DB strict press<br />75x5<br />100 2x3<br /><br />good stuff today, my workout got split up because of the golf team coming in right after my bench, so it was hard to get going again. It is what it is! Still happy with my push pressingTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-22832736226504399522011-01-24T19:45:00.002-06:002011-01-24T19:49:10.469-06:00Monday fun daySquats<br />135x5<br />225x5<br />315x3<br />405x3<br />Added Belt<br />495x3<br />585x3<br />strong solid reps<br />475 2x3<br />405x3<br /><br />GH Hyper w/ blue band<br />3x8<br /><br />One arm db bent over row<br />2x8 @ 140#<br /><br />Later at night at the Tommy Miller Home Gym<br />Bar bent over rows<br />3x8 @ 275<br /><br />Kaz Shurgs<br />3x10 @ 405<br />P/W<br />4 way neck done with a green band 3x10<br /><br />Then I messed around with a lot of pinching and grip stuff like:<br />2-25lb plates pick up<br />4-10lb plates pick up<br />2-45 lb plates negatives<br />5 reps on the CoC #1<br />5 reps on the CoC #1.5<br />2 reps on the CoC #2<br />5 more reps on the 1.5<br /><br />Good stuff today!Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-84940731862256619432011-01-23T20:59:00.003-06:002011-01-23T21:08:46.852-06:00Olympic Fridays and SaturdayHaven't been very good at keeping up with my work out log, I'll try to do better this next week.<br /><br />Olympic Friday<br /><br />Cleans (kilos)<br />60x5<br />80x3<br />100x2<br />110x1<br />120x1<br />130x1<br />140 2x0 - got pissed at this moment and decided I wasn't going to spend the rest of my day trying to get a weight that is easy for me so I moved on<br /><br />Squats (kilos)<br />100x5<br />140x3<br />160x3<br />180 2x3<br />160 2x5<br /><br />Snatch Grip Dead Lift<br />160x5<br />180x3<br />200x1<br />220x1<br />240x1<br /><br />Incline GH Hyper<br />3x8<br /><br />Saturday<br />OH Press w/ 96# in chains<br />Strict Press<br />95 2x5<br />135x3<br />185x1<br />Push Press<br />185x3<br />205x3<br />225 2x3<br /><br />High Incline OH Lock out w/ green bands<br />Worked up to 225 for a few sets of 3<br /><br />DB Bench Press 3x8 @ 110#<br />P/W<br />GH Hyper weighted sit ups 3x10 @ 100#<br /><br />Kiser Air Rear Delt 3x10<br />P/W<br />Face Pulls 3x10 @ 120<br />P/W<br />3 way neck 3x10 @ 100<br /><br />Neutral Grip Bar Curls 3x8 @ 116#<br />P/W<br />Dips 3x10 w/ micro mini band<br /><br />4 x 400 meter Sprints<br /><br />Good stuff on Saturday, I didn't know the chains weighed that much until I measured them, so thats always fun, going to switch up my split a little, going to go back to the lower body m,w,f upper body t, th, s going medium heavy on M, T, max effort heavy on w, th, and increase my volume work on F, and S, to include a little more running. I do have a PT test in the future that I need to do good on!Tommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-31373209397298224872011-01-21T10:44:00.003-06:002011-01-21T10:50:28.344-06:00Wed, ThursdayDeadlift Wednesday<br /><br />Pulling from the floor with a York Power bar<br />135x5<br />225x3<br />315x3<br />405x3<br />Added Soft Belt<br />495x2<br />Added Belt<br />585x1<br />700x.99999 This was a grind, it took me 2 seconds to pull it above my knee and then struggled for 14 seconds to try to lock it out, long story short..I didn't lock it out<br /><br />Rack pulls from just above the knee<br />225x3<br />405x2<br />585x1<br />675x1<br />765x1<br />820 2x1<br /><br />Pull Ups 2x10<br /><br />Called it a day, that long pull took a lot out of me<br /><br />Thursday night at Dave's<br /><br />Bench<br />135x8<br />225x5<br />275x3<br />Added 4 board<br />315x5<br />365x5<br />405x5<br />455x5<br /><br />Seated log press<br />140x5<br />160x5<br />180x5<br /><br />Standing strict Axle OH press<br />135x8<br />185x6<br />205x6<br /><br />punched the clock, really tired Thursday due to wed.'s lift and the lack of heat in our house causing the repair man to come over at 12:30am Thursday morning....oh boyTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0tag:blogger.com,1999:blog-3237455311191044587.post-69834069157387232272011-01-18T07:01:00.002-06:002011-01-18T07:04:34.173-06:00Monday OH Press nightPressing at Dave's house<br /><br />Viking Press w/ no bands<br />90x5<br />180x5<br />230 x3<br />280 2x3<br />300x2 - this is big for me<br /><br />Close grip flat bench<br />135x5<br />225x5<br />315x5<br />365x2<br />385x1<br />315 2x3 - paused reps<br /><br />Face Pulls - a bunch x 2<br /><br />Scare Crows 3x10<br />P/W<br />Kaz Shurgs 3x10 90 kilos<br /><br />That was it for tonight, a good training session. I'm going to do as many presses with 300 or more lbs as I can, this will give me more confidence with a 300 logTommy Miller M.Ed, CSCS, USAWhttp://www.blogger.com/profile/12470902943919173998noreply@blogger.com0